Ba Duan Jin (Eight Brocades): The Qigong Set Older Adults Love

Qigong (pronounced "chee-gung") is a traditional Chinese practice that pairs slow movement with calm breathing and focus. Ba Duan Jin is one well-known qigong set. Its name means "eight pieces of brocade," an image of fine cloth woven from many threads.

The history of the set is hard to pin down. Treat any exact date you read with care.

Several of the eight movements use the arms. Some lift them overhead. Some draw them out to the sides. Some turn the upper body gently. Each move is slow, and the breath follows the motion.

Many people like it for three reasons. It is gentle. It can be learned in a few sessions. And it fits in a living room.

Your shoulder works best when the shoulder blade and the rotator cuff move together. The rotator cuff is the group of small muscles that keeps the ball of the upper arm bone seated in its socket. Slow lifts and circles ask those muscles to coordinate.

Traditional explanations of qigong talk about energy flow. The research cited here does not use that idea. This article focuses on movement, breath and control, which you can observe for yourself.

• Reviews of tai chi and qigong trials in adults 55 and over suggest these practices may help physical function. They may also help fall risk, blood pressure, depression and anxiety [R10]. Results vary from trial to trial.
• In one seven-week program that used tai chi in a softball format, older adults improved shoulder mobility, arm strength and grip. The study was rated as modest in quality [R13].
• Gentle movement without added load probably does not change shoulder pain much on its own. Resisted exercise that progresses over time probably does [R01]. So Ba Duan Jin is best seen as a daily mobility and calm habit, not a strength program.
• The World Health Organization advises that every move counts. Adults should also do muscle-strengthening activity at least two days a week [R07].

Try this sequence seated first. Use a sturdy chair with no wheels.

1. Settle. Sit tall, feet flat, hands on your thighs. Take three slow breaths. Let your jaw and shoulders soften.
2. Arm lifts. Raise both arms out to the sides, then up overhead as far as feels comfortable. Lower them slowly. Rest, then repeat a few times.
3. Gentle side reach. Lift one arm up and over toward the other side, like a slow bend through the ribs. Hold briefly, breathe, and come back. Switch sides.
4. Arm circles. Make small, slow circles with both arms, first forward and then back. Keep the range easy. Stop before you feel strain.
5. Close. Rest your hands in your lap and breathe for a moment. Notice how your shoulders feel now compared with before.

When the seated version feels easy, try it standing with feet hip-width apart. Hold the back of a chair if you need balance help.

Stop any movement that brings sharp pain, numbness or tingling. Those signs mean you should check with a clinician.

For the bigger picture, read the pillar on ancient movement for strong shoulders. You may also like tai chi for shoulders and qigong shoulder movements.